MONDAY 7 November 2022

Warm-up
AMRAP 7
8 Air Squat (1s pause at bottom)
8 Thor Ext
5m Crab walk left + 5m crab walk right
20s Pidgeon left + 20s Pidgeon right

1x Empty bar
10 Pause squat (2s)
10 Squat

S&T
4-4-3-3-2-2
Back Squat
Work to a heavy double

Workout
For Time
30 Thruster 35/25
30 Pull-up
6x7m Dual DB Lunge 20/15 (one DB in Front rack the other OH – swap hand position every 7m)